The weight bench is one of the most well-known training utensils and is part of the training for many exercisers. Especially in the free weight area weight benches can be found in the gyms. But not only in gyms, also in private households training with weight benches is very popular. No wonder, because with them an effective whole body workout can be done on an area of only about 2 x 2 meters. Especially the training of the upper body offers a wide variety of exercises . Which are among other things, you will learn here.
Which weight benches are available?
Before we look at what exercises are available, we must first examine the different weight benches. There are two variations in particular that are always found: the flat bench and the incline bench. The flat bench is a kind of padded couch with supports made of metal. The incline bench, on the other hand, is divided into two cushions, the seat and the reclining surface. Often, both can be adjusted independently, allowing for an even wider range of exercises.
More than just biceps - comprehensive dumbbell exercises
What exercises are available for the upper body?
Chest:
There are various exercises for the chest. Among the most famous are the bench press with the barbell, or with the dumbbells - as well as the incline bench press with barbells and dumbbells. The 'butterfly' exercise is also frequently performed lying down with dumbbells.
Back:
For the back, the variety of exercises is more limited. One of the best known is probably rowing with dumbbells. In this exercise, one leg is placed on the bench while the arm on the same side stabilizes the upper body. The dumbbell is moved in a vertical pulling motion with the free arm. The elbow should be kept close to the body.
Arms:
For the biceps , the concentrated curls are a good choice. Here, the arm is placed on the incline bench and then the biceps curl is performed.
The triceps can also be trained very well without accessories. To do this, you support yourself on the bench and stretch your legs out in front. Then you push up from your arms and slowly lower yourself back down.
Shoulder:
A weight bench is the ideal way to train the classic shoulder exercise: the shoulder press. To do this, the bench is adjusted so that the user can sit on it. The backrest is not quite at a 90-degree angle, but leans slightly backwards. In this position, the dumbbells are now moved from the shoulder muscles upwards over the head and slowly lowered again.
Abdominals:
The classic sit-up can also be performed on an incline bench . The head when performing the exercise at the lowest point of the bench, the legs are placed upwards and clamped in the device. Now, from the abdomen, the upper body is rolled up and returned to the starting position.
Conclusion:
The upper body can be trained in different ways on the weight bench. Each major muscle group can be trained individually and effectively. In most cases, however, external accessories such as dumbbells or barbells are necessary to perform the respective exercise correctly .
Find your right weight bench at an unbeatable price now!
Editorial fitnessmarkt.de (NJ)
Image Credit: #110609357 xalanx AdobeStock
Published on: 26 July 2019